Would it not be great if you could just pop a pill and remember everything for an exam? Realistically, there are no supplements that can boost your brain power to such astounding levels. But, studies have shown that regular intake of certain supplements increases the ability to memorize. There are many herbs, supplements and foods that can improve your brain; the effect of which can mean improvement of memory, learning, concentration, attention, reasoning, social skills, decision making, and focus. If you can combine these ‘brain foods’ with sufficient rest and exercise, you will have boosted your brainpower in no time.
The brain requires a variety of nutrients to produce neurotransmitters – these are substances that control mood, behavior, and mind. Studies have proved beyond doubt that nutritional supplements increase IQ and enhance learning ability. ‘Smart nutrients’ (cognitive enhancing supplements) are natural substances that improve human intelligence.
Lion’s Mane:
On U.S. News & World Report, an article compiles findings that Lion’s mane “has been found to have anti-inflammatory properties, which may help with stress and work as an antidepressant,” says Dr. Alex Dimitriu, a double board-certified psychiatrist and the founder of Menlo Park Psychiatry & Sleep Medicine in Menlo Park, California.
There is research to support Dimitriu’s analysis. For example, a 2018 study published in the International Journal of Molecular Sciences concluded lion’s mane supplementation normalized changes in behavior, such as loss of appetite, nervous behaviors and procrastination, frequently triggered by high stress. According to the study, “this offers new pathways into depression treatment, and lion’s mane may constitute a strong alternative therapy for depression.”
“With lion’s mane, and most other medicinal mushrooms, we see it passing the blood brain barrier,” Brown says. Many supplements aren’t able to pass this barrier, making it part of the reason lion’s mane may hold such potential for improving brain function. And it’s in the brain itself, claim proponents of lion’s mane, where the cognitive effects can be seen. Without lion’s mane ability to pass this barrier, it may not have such a powerful impact.
Dimitriu agrees, noting “most interestingly, it has been proposed that (lion’s mane) may increase neurogenesis in the hippocampus,” the part of your brain responsible for learning and memory. Neurogenesis is your brain’s way of forming new connections – such as thoughts, ideas and memories. “Lion’s mane mushroom powder is believed to improve this process of neurogenesis,” Dimitriu adds.
A 2019 review published in the third volume of Current Developments in Nutrition found that dietary supplementation with lion’s mane and other medicinal mushrooms may have a beneficial effect for people who have Alzheimer’s and other impairments of brain function.
Omega 3 Fatty Acids:
According to an extensive article published by Dr. Rhonda Patrick at FoundMyFitness, Omega-3 fatty acids play important roles in neuronal cell function, neurotransmission, and immune reactions involved in neuropsychiatric disease states, ultimately influencing mood and behavior. Multiple studies have investigated the effects of omega-3s on depression, the most common mood disorder worldwide.
Because people who have depression are at greater risk for cardiovascular disease, researchers conducted a case-control study involving 86 inpatients with depression but without cardiovascular disease and 80 age- and sex-matched healthy outpatients. They assessed the patients’ depressive symptoms, cardiovascular disease risk factors, Omega-3 Indices, and interleukin-6 levels. They found that patients with depression were more likely to have increased cardiovascular disease risk factors, lower Omega-3 indices, and higher IL-6 concentrations than healthy patients.
One double-blind, randomized, controlled trial involved more than 430 outpatients enrolled in treatment programs at eight academic and psychiatric clinics in Canada. Patients took either a supplement containing omega-3 fatty acids (1,050 milligrams of eicosapentaenoic acid and 150 milligrams of docosahexaenoic acid) or a placebo daily for eight weeks. They provided self-reports about their depressive symptoms and underwent clinical psychiatric assessments. Patients who took the omega-3 supplement showed improvements in both self-reported and clinical assessments of their symptoms, particularly among those who had no accompanying anxiety disorders. These improvements were comparable to those observed with common antidepressant drugs.
Another study investigated the effects of omega-3s on brain inflammation, which impairs neurogenesis and is often high among people with depression. The investigators pre-treated human hippocampal cells with either EPA or DHA and then exposed the cells to interleukin (IL)-1 beta, IL-6, and interferon-alpha. They found that EPA and DHA maintained neurogenesis and prevented programmed cell death via the effects of specialized pro-resolving mediators. Then they gave people who had been diagnosed with depression either 3 grams of EPA or 1.4 grams of DHA for 12 weeks. They measured lipid mediators in the participants’ blood and assessed their depression symptoms. They found that the anti-inflammatory lipid mediators increased in the participants’ blood, and the participants’ depressive symptoms decreased by approximately 64 percent with EPA and 71 percent with DHA.
However, some evidence suggests that EPA alone is responsible for the antidepressant effects of omega-3s. Researchers randomized 81 mild-to-moderately depressed outpatients to receive either 1 gram of EPA or DHA or a placebo daily for 12 weeks and assessed their depressive symptoms before and after the intervention. There was no difference between the two groups before the intervention, but patients who received EPA exhibited fewer depressive symptoms than those who received DHA or a placebo..
A meta-analysis of 20 studies involving more than 5,800 participants indicated that omega-3s reduce depressive symptoms, especially in studies of longer treatment duration involving participants with mild-to-moderate depression. Evidence pointed to low-dose EPA as having the greatest benefit.
The mechanisms that drive the anti-depressive effects of omega-3s are likely related to their anti-inflammatory properties as well as their capacity to influence neuroendocrine function.
Ginkgo Biloba:
This substance has been used for thousands of years in Eastern cultures and is perhaps the most well-known of all memory enhancing herbs. It works by diluting the blood vessels in the brain and enhancing blood flow to the brain; thus supplying lots of oxygen to the brain. It also gets rid of harmful free radicals that damage brain cells. However, the results are not immediate. Taking the supplement continuously for a few weeks will start yielding results.
Green Tea and Black Tea:
Recent research has shown that these common constituents of the kitchen are very effective in combating the dreaded Alzheimer’s disease. The most significant result seems to be that these prevent the breakdown of acetylcholine. This is a key chemical involved with memory and is lacking in Alzheimer’s patients. The effect of green tea is more lasting than that of black tea, which lasts only for a day.
Sage and Rosemary:
A recent study shows that students who took sage performed better at a memory recall test. Scientists believe that sage contains substances that may increase levels of a chemical that transmits messages to the brain. Rosemary also helps stimulate the memory and alleviate mental fatigue. It also strengthens mental clarity. How exactly these substances help the brain remains ambiguous.
Vitamin B Supplements:
A healthy diet should provide you with all the vitamins that are needed by the body. But at times of stress and fatigue, the body gets depleted of Vitamin B. This deficiency prevents the functioning of acetylcholine. Vitamin B also helps carry oxygen to the brain and this does away with harmful free radicals. Some natural foods like liver, eggs, soybeans, lentils, and green beans are rich in Vitamin B. Vitamin B Supplements also help to boost the level of these vital vitamins in the body.
Iron for iron deficiency:
The most common deficiency in most parts of the world is linked to iron deficiency. Poor concentration, diminished intelligence, and a short attention span are all attributed to iron deficiency. Iron helps carry oxygen to the blood and its deficiency leaves the brain sadly lacking in oxygen. Iron deficiency can be detected by a simple blood test. Iron-rich food like lean meat, beans, iron-fortified cereals, and iron supplements help raise the levels of iron. But absorption of iron becomes possible only in the presence of vitamin C. Garnishing iron-rich food with lime juice is one of the most effective and natural ways to ingest
Vitamin C with iron.
Water is an often overlooked but important necessity of the brain. The brain is 70% water, and a dehydrated brain works at a slower pace. Therefore it is necessary to keep the brain hydrated with plenty of water.